Keto kadzutsa casserole Chinsinsi ndi nyama yankhumba, dzira ndi tchizi

Casserole yosavuta iyi ya keto yokhala ndi nyama yankhumba, dzira ndi tchizi yatsala pang'ono kusintha momwe mungachitire chakudya chapakati pa sabata. Sikuti mumangofunika zosakaniza zochepa, zimangokhala ndi ma 2 carbs pakudya, komanso zimasunga bwino mufiriji yanu.

Nthawi yophika yonse ndi yochepera ola limodzi ndipo mutha kuchita zina pophika. Zabwino kwambiri, nthawi yonseyi imaphatikizapo nthawi yophika nyama yankhumba, kotero palibe nthawi yowonjezera yofunikira.

M'masiku otanganidwa a sabata, mutha kuphika Chinsinsi ichi cha keto ndi nthawi yochepa yokonzekera. Muwerengeretu kukula kwa casserole yophikidwa kuti ikhale kukula kwa gawo lomwe mudzadye ndipo izi zipangitsa kuti zikhale zosavuta kutenga gawolo musanatuluke pakhomo kuti muyambe tsiku. Kukhala ndi njira yachangu komanso yabwino m'mawa uliwonse kumapita kutali mukayamba kudya keto.

Khalani omasuka kusintha keto breakfast casserole powonjezera zina zanu zokonda zotsika zama carb monga tsabola wa belu kapena broccoli kuwonjezera pa green chives. Mukhozanso kuyesa kuwonjezera avocado kapena zukini, yomwe ndi njira yabwino yopezera zakudya zowonjezera komanso zowonjezera zowonjezera. Musaope kusakaniza zinthu ndi kuyesa tchizi zina, kapena kulowetsa nyama yankhumba kapena soseji kuti mudye chakudya cham'mawa.

Kuphatikiza pa kukhala kosavuta kupanga, keto breakfast casserole ndi gluten-free, soya-free, ndi shuga. Koma mwina mukudabwa ngati tchizi ndi lingaliro labwino. Werengani kuti mudziwe chifukwa chake Chinsinsichi chimagwira ntchito, ndipo konzekerani kusangalala ndi chiyambi chabwino cha tsiku lanu mu njira ya ketogenic.

Kodi mungadye tchizi pazakudya za keto?

Ili ndi funso lofala kwambiri ndipo yankho lake ndiloti "zimadalira." Pali chisokonezo chachikulu chokhudza mkaka. Ngakhale kutsika kwa lactose, mkaka wokhala ndi mafuta ambiri amaloledwa pazakudya za keto, mkaka wopanda mafuta ochepa satero.

Chifukwa chiyani? Chifukwa nthawi zambiri amakhala ndi ma carbohydrate ambiri kuposa omwe ali ndi mafuta ambiri.

Kwa zaka zambiri, mafuta odzaza amaonedwa kuti ndi owopsa ku thanzi la mtima, ndichifukwa chake mabungwe ena azaumoyo adayamba kulimbikitsa kudya mafuta ochepa kwambiri ( ¹ ). Komabe, kafukufuku waposachedwapa watsutsa lingaliro ili ndipo sasonyeza kugwirizana kwakukulu pakati pa mafuta odzaza ndi chiopsezo cha matenda a mtima. Zikutheka kuti kuphatikiza mafuta athanzi muzakudya zanu kumakhala ndi mapindu ambiri azaumoyo ( ² ).

Mukamagula zosakaniza za Chinsinsi ichi cha keto, onetsetsani kuti mwagula kirimu wowawasa ndi mafuta odzaza ndi heavy whip cream. Si tchizi chokha chomwe muyenera kuyang'anitsitsa kuti mukhale ndi mafuta.

Kumbukirani kuti mafuta ndi mafuta kotero ngati mukufuna kugwiritsa ntchito mafuta onse mu tchizi, ndikofunikira kusankha mafuta apamwamba kwambiri ( ³ ). Ndi bwino kupewa yogurts otsika mafuta ndi grated tchizi, komanso mankhwala opangidwa ndi mkaka wosakanizidwa, 1% kapena 2%.

Tchizi ndi chimodzi mwazakudya zomwe anthu ambiri amada nazo nkhawa akamaganiza zosintha moyo wa keto kapena zakudya zina zotsika kwambiri za carb. Koma zomwe muyenera kudandaula nazo ndikudalira kwambiri tchizi ngati chakudya. Ndipo, ndithudi, pewani mkaka palimodzi ngati muli ndi ziwengo zamkaka kapena tcheru.

Ubwino wa cheddar tchizi

Simungaganize za cheddar tchizi ngati chakudya chathanzi, koma yang'anani pazakudya zomwe zili pansipa. Pali maubwino ambiri azaumoyo chifukwa cha kuchuluka kwake kwa michere.

Kuchuluka kwa calcium ndi vitamini D

Ma minerals ofunikirawa amatha kuteteza thupi lanu ku matenda osatha monga shuga, matenda amtima, kuthamanga kwa magazi, ndi matenda ena amtima ( ⁴ ).

Vitamini D imathandizira thupi lanu kuyamwa kashiamu yomwe mumafunikira kuti mumange ndikulimbitsa mafupa, komanso kuthandizira minofu, minyewa, ndi mtima. Kuperewera kwa calcium kungayambitse matenda osteoporosis, matenda ofala, makamaka kwa akuluakulu azaka zopitilira 50 ( ⁵ ).

Thanzi la mano.

Calcium ndi vitamini D zimalimbikitsanso thanzi la mano pothandizira mkamwa ndi mano. Akuluakulu ambiri sapeza chilichonse mwa izo ( ⁶ ), kotero ndikofunikira kuwonetsetsa kuti mukudya mokwanira kudzera muzakudya monga mkaka wathunthu ( ⁷ ).

Imadzaza ndi vitamini A

Vitamini A, yomwe thupi limasintha kuchokera ku beta-carotene, ndi yofunika kwambiri kuti maso azitha kuwoneka bwino. Ndi antioxidant yomwe ingalepheretse maso owuma ndi khungu la usiku ndipo yasonyezedwa kuti imateteza kutayika kwa masomphenya chifukwa cha matenda a maso okhudzana ndi ukalamba ( ⁸ ).

Muli zinki

Zinc ndi mchere wofunikira womwe umafunika pang'ono tsiku lililonse. Imathandizira kukula ndi chitukuko komanso kugwira ntchito kwa ubongo. Zimathandiziranso chitetezo chamthupi, zimathandizira kugwira ntchito kwa mahomoni, komanso zimathandizira kubereka kwanu.

Imakhala ngati anti-inflammatory agent, yomwe ingathandize kuteteza matenda aakulu monga matenda a mtima ( ⁹ ). Mukakhala ndi vuto la zinc, mutha kumva kutopa nthawi zonse kapena kudwala pafupipafupi.

Imathandizira thanzi la magazi

Zakudya zambiri zomwe zimasunga magazi, mafupa, ndi minofu yathanzi zimapezeka mu cheddar tchizi. Makamaka, mavitamini B6, E, ndi K amathandiza thanzi la magazi m'njira zingapo. Mavitamini B6 ndi E amathandiza thupi kupanga maselo ofiira a magazi, ndipo popanda vitamini K, magazi sangatseke. ¹⁰ ).

Imathandizira chitetezo chokwanira

Ma Probiotics, mabakiteriya amoyo omwe amakhala ndi thanzi labwino m'matumbo anu, ndizofunikira kuti chitetezo chamthupi chitetezeke. Sikuti tchizi zonse zili ndi ma probiotics, koma cheddar ndi imodzi mwa izo ( ¹¹ ). Zomwe zili ndi vitamini D zimathandizanso kuti chitetezo chamthupi chizigwira ntchito bwino.

Amateteza ku kuwonongeka kwakukulu kwamphamvu

Ma radicals aulere amatha kuwononga thupi chifukwa amawononga DNA, nembanemba ya maselo, ndi mafuta osungidwa m'mitsempha yamagazi. Kuwonongeka kumeneku kumadzetsa ukalamba mthupi komanso malingaliro ( ¹² ). Njira yabwino yopewera kuwonongeka kwakukulu kwaufulu ndiyo kudya zakudya zokhala ndi antioxidants ndi mavitamini monga cheddar tchizi.

Muli mapuloteni athunthu

Pa 28 g / 1 oz tchizi cha cheddar chili ndi ma gramu 7 a mapuloteni athunthu. Mapuloteni samangodzaza ndi kukhuta tsiku lonse, amamanga ndi kukonza minofu, ndipo ndi ofunikira kuti mukhale ndi thanzi labwino la minofu, cartilage, ndi khungu ( ¹³ ).

Chakudya cham'mawa chochepa cha carb

Kuphatikizira cheddar tchizi ndi Nyamba yankhumba, mazira ndi zonona zamafuta ambiri, mukutsimikiza kukhala ndi chakudya cham'mawa cha keto chokhala ndi 38 magalamu amafuta okwana, 43 magalamu a mapuloteni, ndi magalamu 2 a ma carbs ofunikira pakutumikira.

Casserole iyi ya keto ndi yosavuta kupanga ndipo imafuna zosakaniza zochepa, ndipo mudzakhala ndi zotsalira kwa masiku. Ingosungani mu furiji mkati mwa sabata.

Ngati muli ndi mphindi zingapo kapena mukufuna kusangalala ndi chakudya chabata, mutha kukonzekera maphikidwe ena a brunch monga Kolifulawa "wokazinga" o zikondamoyo keto pophika Chinsinsi ichi cha casserole.

Mukhozanso kukonzekera zina Keto Chokoleti Chip Muffins pazakudya kapena tiyi ngati mukufuna kusangalala ndi zokometsera zonsezo. Mfundo yaikulu ndi yakuti Chinsinsi chokoma ichi chimayenda bwino ndi chilichonse. .

Keto kadzutsa casserole ndi nyama yankhumba, dzira ndi tchizi

Pangani kukonzekera chakudya kukhala kosavuta ndi keto breakfast casserole yosavuta. Chinsinsi chokomachi chidzakupatsani sabata lakudya kadzutsa kochepera popanda khama m'mawa.

• Nthawi Yokonzekera: 15 minutos.
• Kuphika nthawi: 35 minutos.
• Nthawi yonse: 50 minutos.
• Magwiridwe: 8.
• Gulu: Chakudya cham'mawa.
• Khitchini: British.

Zosakaniza

• 6 magawo a nyama yankhumba.
• Mazira akulu awiri.
• 115 g / 4 oz kirimu wowawasa.
• 115g / 4oz heavy kukwapula kirimu.
• Mchere ndi tsabola kuti mulawe.
• Mafuta a avocado ophikira kuphika.
• 285g / 10oz grated cheddar tchizi.
• 1/3 chikho wobiriwira anyezi, akanadulidwa (ngati mukufuna zokongoletsa).

Malangizo

1. Yatsani uvuni ku 180ºC / 350ºF.
2. Ikani nyama yankhumba kukhitchini. Mukamaliza ndikuzizira, phwanyani mu zidutswa zoluma.
3. Dulani mazira mu mbale yapakati. Onjezerani kirimu wowawasa, heavy kukwapula kirimu, mchere ndi tsabola ndi kusakaniza ndi chosakaniza dzanja kapena mu blender mpaka bwino.
4. Uza 22x33-inch / 9 x 13 cm / poto kapena poto ndi mafuta a avocado. Pamwamba ndi gawo limodzi la cheddar tchizi.
5. Pa tchizi, kutsanulira dzira osakaniza, ndiye pamwamba ndi crumbled nyama yankhumba.
6. Kuphika kwa mphindi 35, kuyang'ana pambuyo pa mphindi 30. Chotsani mu uvuni pamene m'mphepete mwa casserole ndi bulauni wagolide.
7. Siyani kuziziritsa musanayambe kudula ndi kutumikira. Kokongoletsa ndi chives.

Zakudya zabwino

• Kukula kwagawo: 1.
• Manambala: 437.
• Mafuta: Magalamu 38
• Mafuta okoma: Magalamu 17
• Zopopera: Magalamu 2
• Mapuloteni: Magalamu 43

Palabras malo: kadzutsa casserole ndi nyama yankhumba, dzira ndi tchizi.